Are peppermints full of sugar? Unwrapping the sweet truth

November 25, 2025 •

2 min read

According to nutritional data, some popular peppermint candies contain as much as 10-15 grams of sugar per serving, making them essentially a sugary confection. This high concentration reveals that most store-bought peppermints are indeed full of sugar, despite their refreshing and healthy-sounding minty flavor.

Quick Summary

Most traditional peppermint candies are composed mainly of sugar and corn syrup, posing health risks like tooth decay and elevated blood sugar. Fortunately, sugar-free versions and natural alternatives offer a healthier choice.

Key Points

High Sugar Content: Most traditional peppermint candies are predominantly sugar and corn syrup, not the natural herb.
Dental Health Risk: The high sugar and adhesive nature of peppermints contribute significantly to tooth decay and cavities.
Sugar-Free Alternatives: Healthier options exist, sweetened with sugar alcohols like xylitol, which can benefit dental health.
Not the Same as Peppermint Oil: The proven digestive benefits of peppermint oil are not applicable to the sugary candy version.
Metabolic Impact: The rapid absorption of sugar from peppermints can cause undesirable spikes in blood sugar.
Read the Label: The best way to know the sugar content is to check the nutritional information on the packaging.

The Sweet Deception: What’s Really in Your Peppermint?

Peppermints are commonly associated with fresh breath, but most traditional versions are primarily sugar, not a low-sugar option. Sugar and corn syrup are the main components, providing structure and sweetness, while peppermint oil adds flavor.

The Ingredients List Tells a Different Story

Checking the ingredient list confirms that sugar and corn syrup are typically the first items, making up the bulk of the candy. While peppermint oil provides the minty taste, it's a small part of the product, and any potential health benefits from the herb are outweighed by the sugar.

The Health Implications of High Sugar Peppermints

Regular consumption of sugar-laden peppermints can lead to health problems:

Tooth Decay and Cavities: Hard candies dissolve slowly, coating teeth in sugar that feeds bacteria and causes enamel erosion.
Weight Gain: These candies contribute empty calories without nutritional value, potentially leading to weight gain over time.
Elevated Blood Sugar Levels: The high sugar content can cause blood glucose spikes, particularly concerning for those with diabetes or at risk.

Sugar-Filled vs. Sugar-Free Peppermints

Here's a comparison highlighting the differences:


Feature	Traditional Sugar-Filled Peppermints	Sugar-Free Peppermints
Primary Sweetener	Sugar, Corn Syrup, Glucose Syrup	Xylitol, Sorbitol, Sucralose, Aspartame
Calorie Content	Higher (e.g., 60 calories per 3 pieces)	Lower or negligible calorie count
Dental Health Impact	High risk of tooth decay and cavities	Promotes dental health and reduces plaque
Digestive Impact	Can cause indigestion or upset stomach in excess	Sugar alcohols may cause gas, bloating, or diarrhea in large quantities
Blood Sugar Impact	Causes spikes in blood glucose levels	Generally has a low glycemic index, suitable for many with diabetes

Healthier Alternatives to Sugar-Filled Mints

To enjoy peppermint flavor without excessive sugar, consider these options:

Sugar-Free Mints: These use alternative sweeteners like xylitol, which can even benefit dental health.
Peppermint Tea: This provides the flavor and digestive benefits of peppermint without any added sugar.
Chewing Fresh Peppermint Leaves: A natural way to freshen breath.
Sugar-Free Gum: Stimulates saliva production, which helps clean teeth.

Conclusion: Read the Label to Find the Truth

Most commercial peppermints are full of sugar and pose similar health risks as other high-sugar candies. The health benefits of peppermint come from the natural plant. To make informed choices, always read the ingredients and nutritional information. For a healthier alternative, choose natural peppermint tea or sugar-free products.

For more information on the health dangers of added sugar, consult reputable sources like Harvard Health.

Frequently Asked Questions

No, not all peppermints are high in sugar. While traditional peppermint candies are full of sugar, natural peppermint leaves and high-quality sugar-free mints or gum contain little to no sugar.

Standard peppermint candies are primarily made of sugar, corn syrup, peppermint oil for flavoring, and sometimes artificial coloring. Sugar and corn syrup make up the bulk of the product.

Yes, sugar-free peppermints are a healthier option, especially for dental health and blood sugar management. They use alternative sweeteners like xylitol or sorbitol and don't contribute to tooth decay in the same way as sugar-based candies.

Yes, consuming too many peppermints, particularly sugar-free ones containing sugar alcohols like sorbitol, can cause gastrointestinal issues such as bloating, gas, and diarrhea.

The candy itself has no significant health benefits; any positive effects of peppermint are derived from its natural oils. The high sugar content in candy negates any potential benefits and instead poses health risks.

Peppermint candy is a confection made mainly from sugar and corn syrup, with a small amount of peppermint oil for flavor. Peppermint oil is a concentrated extract from the natural plant and is used for therapeutic purposes, like soothing digestive issues.

The most reliable way is to read the Nutrition Facts label on the product packaging. This will clearly state the amount of sugars and added sugars per serving.

Yes, you can chew on fresh peppermint leaves or drink peppermint tea to get the flavor without any added sugar. Sugar-free gums are another convenient option.